Setting regular bedtimes and wake-up times and encouraging good sleep habits can help your child get the sleep they need.

• Set regular bedtimes and wake-up times for your child:
  • Bedtime should be close to the time that your child tends to be naturally sleepy and allows for the 9–12 hours of sleep they need.
  • On weekends, try to stick to the sleep schedule as close as you can. Aim for sleep or wake-up times no more than an hour later than on weekdays.
• Help your child with a relaxing bedtime routine. It should take about 30 minutes and can include going to the bathroom, brushing teeth, and quiet activities like reading.
• Keep the bedroom quiet and restful. Do not keep a TV or video game system there. Turn off computers, tablets, cellphones, and video games at least an hour before bedtime.
• Try a white noise machine, electric fan, or soft music if noise from outside the room keeps your child awake.
  • If your child gets up at night, calmly take them back to bed.
  • If your child is scared or upset, offer comfort.
• Remind your child that it's time to be quiet and go to sleep.
• Don't give your child foods or drinks with caffeine (found in coffee, tea, sodas, and chocolate), especially in the late afternoon and evening.
• Make sure your child gets plenty of exercise during the day. This can help kids sleep better.

• Your child has trouble sleeping more than once in a while.
• You have questions or concerns about your child's sleep. 

How much sleep does my child need? Most kids 6–12 years old need about 9–12 hours of sleep each night. Kids who don't get enough sleep may be cranky or moody or have behavior problems. They may have trouble learning and paying attention in school.